By: Anna Woolley, Pelvic health Physiotherapist at Core LDN
As October is World Menopause Month and World Menopause Day is on October 18, 2024, Anna, our expert in pelvic health explains why, at Core LDN, we believe that Pilates is the best form of exercise for supporting menopause-related health concerns.
Your pelvic floor can be impacted during perimenopause
Menopause is defined as the point when you have gone 12 consecutive months without menstruation, marking the end of your reproductive phase. During perimenopause (which can last up to 10 years), oestrogen and progesterone levels drop. These hormones, produced by your ovaries, are critical for pelvic floor function. Their decline can cause thinning, weakening, and reduced elasticity of these muscles, which can impact bladder, bowel, and sexual function.
How Pilates can help improve pelvic floor strength during menopause
At Core LDN, we teach clients how to activate their pelvic floor correctly and how to perform Pilates exercises using these muscles to stabilise the core. This dual focus means that while doing Pilates, clients are simultaneously strengthening their pelvic floor. Additionally, the pelvic floor works in conjunction with muscles like the glutes, inner thighs, and abdominals, so strengthening these with Pilates also helps enhance pelvic floor strength.
All Pilates exercises can support pelvic floor health during menopause
If you've never done Pilates before, I recommend starting slowly and focusing on proper technique. Begin with beginner Pilates exercises, engaging your pelvic floor gently during each movement.
Research shows that the shoulder bridge is one of the most effective Pilates exercises for activating the pelvic floor, producing a more effective contraction than isolated pelvic floor exercises (such as Kegels).
Pilates can help prevent or manage incontinence and prolapse
Incontinence and prolapse may result from the thinning and weakening of the pelvic floor muscles, which provide less support to the vaginal walls, leading to sagging or prolapse. Additionally, issues like constipation and pelvic floor tension—both caused by reduced hormone levels—can exacerbate these problems. Strengthening these muscles with Pilates and pelvic floor exercises, combined with breathing and stretching, can prevent or manage these conditions.
Menopause affects core and abdominal strength, and Pilates can help counteract these changes
Just as hormone declines affect pelvic floor muscles, they similarly weaken the core and abdominal muscles. The pelvic floor is a critical part of the core, which functions like a cylinder, with the diaphragm at the top, pelvic floor at the bottom, and abdominal and back muscles wrapping around for stability. Pilates strengthens the core, directly countering menopause-related muscle weakening.
Pilates can reduce the risk of abdominal separation (diastasis recti)
Pilates strengthens the abdominal wall correctly, helping ensure that the gap caused by diastasis recti narrows rather than widens. Pelvic floor strength through Pilates can also help prevent separation.
Pilates can alleviate menopause-related back pain and improve posture
Pilates focuses on strengthening individual muscle groups and correcting posture through targeted exercises. Improved posture, core strength, and overall movement are proven to alleviate back pain.
Pilates is a great all-around well-being option
Pilates and other forms of exercise help balance hormones and release endorphins. They can also ease joint pain and stiffness, improving mobility. Breathing exercises in Pilates help address hormonal imbalances and stress, calming the nervous system, lowering cortisol levels, and boosting mood.
How often should a menopausal woman practice Pilates for pelvic floor function and general well-being?
Simple exercises can be done daily to accelerate progress, while 30-minute to one-hour classes are recommended three times a week. However, for those with busy schedules, even once a week can lead to significant benefits.
Top lifestyle tips to support Pilates
These adjustments, combined with Pilates, can enhance pelvic floor and core health during menopause:
1. Diet: A fibre-rich diet is essential for regular bowel movements since constipation negatively affects pelvic floor function.
2. Proper toileting posture: Avoid straining when emptying the bladder or bowel to minimize pressure on the pelvic floor.
3. Watch beverage intake: Caffeine, fizzy drinks, and alcohol can irritate the bladder, leading to issues like increased urgency. Limiting these is advisable. Also, caffeine can increase cortisol levels, which may contribute to abdominal fat. Reducing or eliminating caffeine can help.
5. Stay active: Regular exercise like walking can balance hormones and boost mood.
About the Core LDN experts
Anna Woolley, Pelvic Health Expert
With over 15 years of experience, Anna specializes in pelvic health at every stage of a woman’s life. Her expertise includes pelvic floor rehabilitation, manual therapy, and Pilates. She combines her physiotherapy background with acupuncture, taping, and personalized exercise programs to create a holistic approach to health.
About Core LDN
Aimed at revolutionising the fitness and rehabilitation landscape, Core LDN firmly believe
that a one size fits all approach simply doesn't apply to wellness. At the heart of Core LDN's philosophy is a team of expert physiotherapists dedicated to treating and rehabilitating all injuries. Through a fusion of exercise rehabilitation in specialised CORE classes, clients can experience the benefits of Physiotherapy-led Pilates. Whether in recovery mode, navigating pre/postnatal stages, or striving towards specific fitness objectives, individuals can harness the power of personalised Pilates sessions.
To find out more about Core LDN, book a physiotherapy initial appointment or Core LDN Pilates intro visit www.coreldn.com
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